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Announcements

There will be no 7 am CrossFit class on Tuesdays and Thursdays until further notice.

Please start checking into the class you are attending on the Wodify mobile app to track your results for the day!

CrossFit Boone – CrossFit

Back Squat (3×3)

Work at a challenging weight for each of the 3 sets.

Record your weight in Wodify.

Metcon (Time)

Today we’ll be doing the CrossFit Games Open 18.4 workout. This WOD combines skill and strength. I’m going to scale back the RX weights slightly but scaled will be the same scaled WOD as it was programmed for the open in 2018.

15 minute time cap:

CFB RX:

21-15-9

Deadlifts (185/135)

Handstand Push-Ups

Directly into…

21-15-9

Deadlifts (205/155)

50′ Handstand Walk

SCALED:

21-15-9

Deadlifts (135/95)

Hand Release Push-Ups

Directly into…

21-15-9

Deadlifts (185/135)

50′ Bear Crawl